What are the goals of this program?
The goals of this program are to build lean muscle and help shape your physique like a bikini or wellness competitor. This program targets muscles that create an hourglass shape: defined shoulders with a tapered back, large round glutes, and strong legs with defined hamstrings. There is also an optional day that targets chest & arms if that is a focus area of yours.
What do I need to participate?
You will need access to a gym with free weights (barbells, dumbbells, etc.), machines, cables , a pull-up bar, and some resistance bands. If you only have access to free weights/barbells, check out my "advanced home gym" version. Your gym may not have all the machines listed in the program so I try to make suggestions for alternatives on machines that I know are less common. If you're still not sure about a specific substitution, reach out to me directly in this app or join our Facebook group and post any questions you have there!
This is a high volume 6 week program with 5 days of lifting per week with an optional 6th day for those who want more volume dedicated to chest & arms and/or those who want to do a weekend metcon for extra cardio/conditioning. If you can only commit to 4 days per week, or if you feel that you're not recovering from all this volume, stick to days 1-4 each week and you will still make progress!
Day 1 - Lower Body (Quads & Glutes Focused)
Day 2 - Upper Body (Shoulders & Back focused)
Day 3 - Lower Body (Glutes & Hamstring Focused)
Day 4 - Upper Body & Abs
Day 5 - Total Lower Body
Day 6 - Optional: Bench + Arms + Metcon
Day 7 - Rest Day & Mobility
Who are these workouts for (skill-level)?
This advanced version is for those who already have a solid background in lifting weights and have good technique of basic compound exercises like barbell squats, deadlifts, bench press, etc. If you are not yet comfortable with barbell movements, check out my beginner gym or home versions.
How will I get the best results?
* Get proper sleep (7-9 hours a night is a must)
* Dedicated nutrition regimen with adequate levels of protein. (Check out my sample meal plans in the "nutrition" section).
* Drink at least 1 gallon of fluids daily
* Make sure to use active and full rest days to allow muscles to recover